Unveiling the Truth: Interesting Facts About Fats

Fats been through a complicated, evolving journey. Which led to many misunderstandings regarding the consumption of dietary fats. The US guidelines recommends consuming fat moderately, which is about 25-35 percent of total calories. However, looking at the pyramid, by the way no one should use nowadays, fats were at the top, emphasizing low fat consumption, relying on evidences that supports fat as a risk factor to heart diseases. Thankfully, the pyramid has changed as well 🙂 I still not fully agree with it, but at least fats aren’t on top. These conflicts over fat consumption led to confusions. How much of fats we are supposed to consume? Are they really bad for our health??!!! Therefore, here you will find some basic and interesting facts about fats, that hopefully clear any misunderstanding.

Not All Fats Are Created Equal:

Contrary to popular belief, fats are not a homogeneous group. There are different types of fats, including saturated fats, unsaturated fats (monounsaturated and polyunsaturated), and trans fats. Each type has distinct effects on our health, and understanding this diversity is key to making informed dietary choices. Moreover, each acts differently according to Your body.

Fats are essential

Unlike carbohydrates, fats and proteins are ESSENTIAL. Meaning our body needs them and can’t provide it by itself. And it is our job to obtain it from my food for optimal body functions. And both are what speeds up the metabolism, which initiate weight loss!!! YES, including fats…

I know that saturated and monounsaturated fatty acids (MUFA) are not required in our body. Because our body has the ability synthesize (make) them. However, polyunsaturated fatty acids are essential. They are found in canola oil, flaxseed, fatty fish, shell fish and soybean…etc. By the way, inefficient dietary intake of essential fatty acids, will ultimately develop a deficiency in other nonessential fatty acid. Which then requires you to take them by diet.

Cellular Construction Material:

Fats are integral to the structure of our cell membranes. They help maintain the integrity and fluidity of cell walls, ensuring proper cellular function. Without an adequate supply of healthy fats, our cells wouldn’t function optimally. I read in “never be sick again” book, by Raymond Francis, that without fats, our smart body will find ways to compensate the build up of cell wall and membranes. Meaning, our body will look for something else to proceed with cell making process. Which depends on what you are ingesting!!! So if you are not taking enough of the healthy, needed fats, you are still making cells…but they looks different. These different looking cells will then increase, build up, accumulate, resulting improper functioning. Which explains why most chronic, long-term diseases are silent!!!

Brain Booster

Did you know that about 60% of your brain is composed of fat? Essential fatty acids, such as omega-3s and omega-6s, play a vital role in cognitive function and memory. Including healthy fats in your diet can contribute to improved brain health and overall cognitive well-being.

Heart Health:

While excessive consumption of some types of fats can contribute to heart disease. Healthy fats, such as those found in avocados, nuts, and olive oil, have been associated with cardiovascular benefits. They can help lower bad cholesterol levels and reduce the risk of heart-related issues.

Many researchers concluded that fats is one of the main reason for cardiovascular diseases, especially saturated fats. And that’s what I’ve been taught as nutrition and public health student as well. NOW and finally, researchers believe that fats are not the real culprit for the rise on obesity and heart diseases. The need to look at other factors to explain the sharp rise on diseases is necessary. It is not logic that the ancient food that people used to consume, including fat, is the reason of the rise. Highlighting that they did not suffer from any diseases, so when it went wrong?

Watch fat fiction movie. It explains a lot about fats and how conflicts in understanding fats have changed.

Moderation Matters:

Like any nutrient, the key to reaping the benefits of fats lies in moderation and balance. Instead of avoiding fats altogether, focus on incorporating sources of healthy fats into your diet. I was one of the people that looked at all types of fats as bad addition to my food until I realized that moderate amount won’t harm as long as I am taking them in the “natural form”. I’ve learned what are really bad to our health, is whatever been through processing. In regards of fats, the trans fats “vegetable oils”.  As it was stated by The Institute of Medicine, people should not consume any level of industrial trans fats from partially hydrogenated oils as it is deemed unsafe.

What about saturated fats and cholesterol and the claims of raising the risk of heart disease? Recently, a lot of controversies regarding the intake of saturated fats and cholesterol, that I can share in different article. However, Canada’s Heart and Stroke Foundation removed any specific limitation on saturated fat, stating instead that their dietary guidelines “do not include a threshold or limit for saturated fat and instead focus on a healthy balanced dietary pattern”. By the way, It is concluded in a narrative review that there are no associations between saturated fats and heart diseases.

Read more in Myths About Cholesterol.

Holistic Health with “Never Be Sick Again”:

Explore the book’s profound concepts that go beyond mere symptom management. This book has shifted all my understandings in nutrition and health into more logical meanings and reasoning in many concepts related to wellness. It advocates for a paradigm shift, encouraging readers to address the root causes of illness and embrace preventive measures for a healthier future. Additionally, The book’s strength lies in Francis’s ability to demystify complex health concepts, making them accessible to readers of all backgrounds. He combines scientific insights with practical advice, empowering readers to take charge of their health with a newfound understanding of the body’s intricate systems.

The book serves as a wake-up call, urging us to be more mindful of the choices we make and their impact on our well-being.

Conclusion:

Don’t be afraid of butter, ghee, oil anymore:) After anderstanding the diverse roles fats play in our bodies, and learning interesting facts about fats. Altogether, let’s embrace the complexity of these nutrients and strive for a balanced and wholesome approach to nutrition. By incorporating the right fats in the right amounts, we can unlock a myriad of health benefits that contribute to overall well-being.

Here is a little tip 😉 Fuel your body with goodness! Choose healthy, natural fats like avocados, chia seeds, olive oil, and nuts. Skip the processed options and enjoy a tasty, nutritious boost for your well-being.